VIDEO: HOW TO PERFORM PLOW AQUATIC EXERCISEApril 9th, 2012
Aquatic exercise is a great low-impact activity that takes the pressure off your joints, bones and muscles. The natural resistance of water helps strengthen your muscles. In a swim-in-place pool, the flow can be adjusted to meet your desired intensity.
If you are just beginning to try aquatic exercise, you may start with water walking. Just simply walk across the pool swinging your arms like you do when walking on land.
To increase resistance as you move through the water, try a kickboard. This is a great cardiovascular exercise that can be easily incorporated into any aquatic workout.
This exercise video from SwimEx shows how to perform plows step-by-step.
Step 1: Set your current speed to the desired level
Step 2: Stand towards the rear of the pool and hold kickboard extended at shoulder height
Step 3: Kickboard should be partly submerged. The swimmer can adjust intensity by submerging the kickboard deeper in water.
Step 4: Then, walk or run towards the front of the pool. Once at the front of the pool, walk backwards to the starting position.
Using Kickboards For Core
Core exercises are an important part of an overall fitness routine, leading to improved balance and stability. It also helps to train the muscles in your pelvis, hips, lower back and abdomen to work in tandem. There are a variety of exercises one can perform in a pool to help strengthen the core muscles.
In this instructional exercise video from SwimEx, see how to use a kickboard to engage the abdominals. The push-and-pull style exercise also encourages proper posture and stabilization.
To watch more exercise videos from SwimEx, click here.